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Sunday, December 4th

December 3, 2016

Test Week

Back Squat 1-1-1-1-1 to a 1RM

Glute Ham Raise 2-2-2-2-2 (weighted if possible)

then,

“Alexander”

5 Rounds for time of:

31 Back Squats (135/95)

12 Power Cleans (185/125)

*There will be open gym at The Ville from 10:30-12:30 today, and from 9:00-early afternoon at East.  There is no open gym after the 12:30 class at The Ville.

*All gym members and their families are invited to our annual Christmas party this Saturday, December 10th at 5:00pm at the Barnett home. We will have a chili contest with a trophy up for grabs! If you’re last name begins with A-M please bring a side dish, N-Z please bring a dessert. Please RSVP to let us know if you will be bringing chili and how many are attending and we’ll send you the address. RSVP to: Daniel@crossfitlouisvilleeast.com

Saturday, December 3rd

December 3, 2016

Test Week begins today Let’s set some PR’s!

 

Push Press 1-1-1-1-1 to a 1RM

&

Weighted Strict Pullups to a 1RM

 

then,

“Jack”

20:00 AMRAP of:

10-Push Press (115/75)

10-KBS’s (53/35)

10-Box Jumps (24/20″)

 

*All gym members and their families are invited to our annual Christmas party on Saturday, December 10th at 5:00pm at the Barnett home. We will have a chili contest with a trophy up for grabs! If you’re last name begins with A-M please bring a side dish, N-Z please bring a dessert. Please RSVP to let us know if you will be bringing chili and how many are attending and we’ll send you the address. RSVP to: Daniel@crossfitlouisvilleeast.com

Friday, December 2nd

December 2, 2016

Last Day of Deload Week

KB Power Cleans 12-12-12/arm

then,

5 rounds for time of:

5-DB Hang Power Cleans (40/25’s)

10-K2E’s

150m Row

 

*Bonus WOD*

2 rounds for time of:

400M Run

30 Goblet Squats (53/35)

*Test Week starts on Saturday so be sure and make it to class and establish your new 1RM’s!

*All gym members and their families are invited to our annual Christmas party on Saturday, December 10th at 5:00pm at the Barnett home. We will have a chili contest with a trophy up for grabs! If you’re last name begins with A-M please bring a side dish, N-Z please bring a dessert. Please RSVP to let us know if you will be bringing chili and how many are attending and we’ll send you the address. RSVP to: Daniel@crossfitlouisvilleeast.com

Thursday, December 1st

December 1, 2016

Rest Day.

*All gym members and their families are invited to our annual Christmas party on Saturday, December 10th at 5:00pm at the Barnett home. We will have a chili contest with a trophy up for grabs! If you’re last name begins with A-M please bring a side dish, N-Z please bring a dessert. Please RSVP to let us know if you will be bringing chili and how many are attending and we’ll send you the address. RSVP to: Daniel@crossfitlouisvilleeast.com

Wednesday, November 30th

November 30, 2016

Deload Week

Skill Practice: Parallette L-Holds, L-Hold to Handstand & Bar Pullovers

then,

15:00 AMRAP of:

5 L-Hold Chin Ups

10 Ring Dips

15 Back Extensions

100ft Sled (Pull at The Ville, Push at East: +135/90#’s)

*All gym members and their families are invited to our annual Christmas party on Saturday, December 10th at 5:00pm at the Barnett home. We will have a chili contest with a trophy up for grabs! If you’re last name begins with A-M please bring a side dish, N-Z please bring a dessert. Please RSVP to let us know if you will be bringing chili and how many are attending and we’ll send you the address. RSVP to: Daniel@crossfitlouisvilleeast.com

Tuesday, November 29th

November 29, 2016

Deload Week

DB Deadlifts 12-12-12

then,

3 Rounds for time of:

10-DB Deadlifts (50/35’s)

15-Wall Balls (20/14)

10-KB SDHP’s (53/35)

15-Burpees

 

*Bonus WOD*

1000M Row

rest 1:00

500M Row

for time.

*All gym members and their families are invited to our annual Christmas party on Saturday, December 10th at 5:00pm at the Barnett home.  We will have a chili contest with a trophy up for grabs!  If you’re last name begins with A-M please bring a side dish, N-Z please bring a dessert.  Please RSVP to let us know if you will be bringing chili and how many are attending and we’ll send you the address.  RSVP to: Daniel@crossfitlouisvilleeast.com

Monday, November 28th

November 27, 2016

Deload Week

DB Snatch 12-12-12/arm

DB Single Leg RDL’s 12-12-12/leg

then,

9/arm-KB Snatch (53/35)

18-T2B’s

7/arm-KB Snatch

14-T2B’s

5/arm-KB Snatch

10-T2B’s

For time.

*Bonus WOD*

21-15-9 reps each of:

OH Walking Lunges/Leg (45/25#)

Box Jump Overs (24/20″)

For time.

*Our Annual Christmas party will be Saturday, December 10th. More info to come soon!